Healthy Menu Ideas for Summer: Menu 11
This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
See Daily Recommendations for a Healthy, Balanced Diet
See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Oatmeal w/Apples, Mangos, Almonds, 100% Juice Oatmeal 1 cup quick oatmeal 1/2 cup (4 oz) skim milk 1/2 cup apples, chopped into small pieces 1/4 cup mango, chopped into small pieces 1/8 cup almonds, sliced 1 tsp sugar 1/2 cup (4 oz) 100% juice (of your choice) |
|
500 calories |
 |
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| Lunch | |
Strawberry & Walnut Salad w/Toast, Almond Butter, Milk Salad 1 1/2 cups romaine lettuce, shredded 1/2 cup strawberries, sliced 1 oz (approximately 7) walnuts, chopped 1/4 cup red onions, chopped 1 Tbsp raspberry vinaigrette dressing 1 slice whole wheat bread, toasted 1 tsp almond butter 2 cups (16 oz) skim milk |
|
535 calories |
|
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| Dinner | |
BBQ Chicken w/Corn on the Cob, Cantaloupe, Milk 3 oz grilled chicken breast, boneless and skinless (marinated in low-sodium BBQ marinade) Corn on the Cob w/Chili Lime Butter Enjoy steamed corn topped with a tart lime sauce. See Recipe 1 cup cantaloupe, cubed 1 cup (8 oz) skim milk |
|
396 calories |
|
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| Snack #1 | |
6 peanut butter-filled crackers 1 cup baby carrots 16 oz water |
|
261 calories |
|
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| Snack #2 | |
3 cups popcorn, popped, lightly buttered and salted 16 oz water |
|
103 calories |
|
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| Snack #3 | |
1 cup dried apricots 16 oz water |
|
212 calories |
| Total Calories: 2,007 | ||
| % Fat: 25% % Saturated Fat: 4% % Carbohydrate: 58% % Protein: 17% |
Sodium: 1,255 mg Cholesterol: 71 mg Fiber: 36 g Vitamin A: 304% Vitamin C: 246% Calcium: 139% Iron: 73% |
Grains: 6 1/3 oz Vegetables: 3 cups Fruit: 3 ½ cups Milk: 3 ½ cups Meat & Beans: 5 ¾ oz |
Visit MyPyramid.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
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